Food Pyramid* The Superhuman. *zoom for details. Drinks. Moderation. Avoid. Eat HERBS, SPICES, SWEETENERS FRUIT GRAINS & LEGUMES PROTEINS VEGETABLES

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1 Hard Alcohol Mixed Drinks Beer Mochas Lattes Blended Coffee Instant Coffee Regular Cow s Milk Soy Milk Soda Flavored Waters Energy Drinks Red Wine Almond Milk Rice Milk Anti-Oxidant Drinks or Powders Caffeinated Tea (includes Green Tea) Smoothies (With Natural Ingredients) Arabica Coffee Reg. & Decaf Sports Drinks Kefir Raw, Grass-Fed Cow or Goat s Milk Coconut Milk Non-Caffeinated Teas Greens Drinks or Powders Kombucha Coconut Water Soda Water Filtered Water HERBS, SPICES, SWEETENERS MSG Acesulfame Sucralose Aspartame Agave Syrup Regular Honey High Fructose Corn Syrup Candy Processed Sugar Brewer s Yeast Apple Cider Vinegar Fermented Soy Sauce Black Pepper Red Pepper Regular Table Salt Truvia Sucanat Blackstrap Molasses Natural Fruit Sweeteners Organic Maple Syrup Raw, Pollinated Honey Ginger Garlic Star Anise Fennel Cumin Curry Turmeric Maltitol Xylitol Stevia All-spice Cloves Cinnamon The Superhuman Food Pyramid* *zoom for details FRUIT Packaged Dried Fruit Sugar Coated Dried Fruit Fruit Candy Fruit in Syrup Canned Fruit Fruit Juices Natural Dried Fruit Figs Dates Strawberries Grapes Limes Lemons Watermelon Plum Pineapple Pears Peaches Papayas Oranges Nectarines Mangoes Kiwi Grapefruit Cantaloupe Cherries Berries Bananas Apricots Apples Drinks GRAINS & LEGUMES Cereal Bread Bagels Crackers Scones Biscotti Cookies Regular Yogurt Soy Nuts Soy Beans Fava Beans Roasted Seeds & Nuts GMO Corn Any Regular Wheat Products Canned Legumes Non-GMO Corn Soaked & Sprouted Wheat Products Fresh Milled Kamut Wheat Regular Oats Soaked, Organic Quinoa, Amaranth Or Millet Raw Seeds & Nuts Sprouted Legumes (Beans & Lentils) Sprouted, Organic Quinoa, Amaranth Or Millet Brown Or White Rice Wild Rice FATS VEGETABLES PROTEINS Milk Chocolate Regular Ice Cream Avoid Soy Ice Cream if autoimmune disease or nightshade sensitivity Commercial Flax Oil Eggplant Cottonseed Oil Onions Canola Oil Garlic Sunflower Oil Peppers Safflower Oil Tomatoes Comm. Salad Dressings Non-Organic, Un-Rinsed Vegetables Farmed Fish Canned Vegetables Radishes Spreadable Condiments Regular or Canned Beans & Legumes Fennel Margarine Roasted Nut Butter Roasted Seeds And Nuts Iceberg Lettuce Non-Organic Meats Tofu Red Lettuce Regular Butter Soy Protein Powder Romaine Lettuce Regular Peanut Butter Textured Vegetable Proteins Protein Powders / W Artificial Sweeteners Zucchini Roasted Seeds Chemically Preserved Or Dried Meats Squash Roasted Nuts Non-Organic, Commercially Processed Meat Cucumber Dark Chocolate Processed Cheeses Celery Non-Organic Dairy Products Organic Peanut Butter Carrots Raw nut butter Mayonnaise Peas Raw seeds and nuts Bacon Soaked or sprouted beans & legumes Corn Cold Press Flax Oil Egg protein powder Potatoes Miso, tempeh, tamari or natto Plantains Palm Oil Naturally preserved or dried meats Yams Almond Butter Organic Cottage Cheese Sweet Potatoes Raw Seeds Moderation Raw Cheese from Grass Fed Cows Organic Greens Powder/Capsule Raw Nuts / not peanuts Yogurt Cheese Organic Yogurt (Full-Fat) Nori (Seaweed) Pure Cod LiveOil Organic Hemp Protein Powder Mustard Greens Triglyceride-Based Fish Oil Organic Rice/Pea Protein Powder Kale or Spinach Organic Whey/Casein Protein Powder Wild Salmon/ Trout Tilapia /Flounder Swiss Chard Wild Salmon, Trout, Tilapia or Flounder Sardines, Anchovies or Haddock in Water or Olive Oil Collards Sardines, Anchovies Haddock in Water/Olive Oil Pasture-Raised, Organic Pork Bok Choy Grass-Fed Beef, Bison or Buffalo or Lamb Naturally Fermented Pickles Grass-Fed Beef, Bison or Buffalo or Lamb Free Range Eggs (With Yolk) Naturally Fermented Sauerkraut Free Range Turkey & Chicken Free Range Egg w/yolk Cabbage Ghee Cauliflower Organic Yogurt (Full-Fat) Broccoli Organic Grass-Fed Butter Asparagus Olives Olives Avocado Coconut Manna Sprouts Macadamia Nut Oil Olive Oil Coconut Meat Coconut Oil Eat Pure Cod LiveOil

2 The Superhuman Food List from BenGreenfieldFitness.com Healthy Fats 3-5 servings per day Coconut Oil Coconut Meat Olive Oil Macadamia Nut Oil Avocados Olives Organic Grass-Fed Butter Organic Yogurt (Full-Fat) Ghee Free Range Eggs (With Yolk) Grass-Fed Beef, Bison or Buffalo or Lamb Sardines, Anchovies or Haddock in Water or Olive Oil Wild Salmon, Trout, Tilapia or Flounder Triglyceride-Based Fish Oil Pure Cod Liver Oil Raw Nuts (Except Peanuts) Raw Seeds

3 Almond Butter Palm Oil Cold Press Flax Oil Bacon Mayonnaise Organic Peanut Butter Coconut Ice Cream Dark Chocolate Avoid : Roasted Nuts Roasted Seeds Regular Peanut Butter Regular Butter Non-Organic Meats Margarine Any "Spreadable" Condiments Farmed Fish Commercial Salad Dressings Safflower Oil Sunflower Oil Canola Oil Cottonseed Oil Commercial Flax Oil Soy Ice Cream Regular Ice Cream Milk Chocolate

4 Vegetables 3-5 servings per day Sprouts Avocados Olives Asparagus Broccoli Cauliflower Cabbage Naturally Fermented Sauerkraut Naturally Fermented Pickles Bok Choy Collards Swiss Chard Kale Mustard Greens Nori (Seaweed) Organic Greens Powder or Capsule Sweet Potatoes Yams Plantains Potatoes Corn

5 Peas Carrots Celery Cucumber Squash Zucchini Romaine Lettuce Red Lettuce Iceberg Lettuce Fennel Radishes Avoid : Canned Vegetables Non-Organic, Un-Rinsed Vegetables Also avoid if autoimmune disease or nightshade sensitivity: Potatoes Tomatoes Peppers Garlic Onions Eggplant Proteins 2-4 servings per day

6 Free Range Eggs (With Yolk) Grass-Fed Beef, Bison or Buffalo or Lamb Pasture-Raised, Organic Pork Sardines, Anchovies or Haddock in Water or Olive Oil Wild Salmon, Trout, Tilapia or Flounder Organic Whey/Casein Protein Powder Organic Rice/Pea Protein Powder Organic Hemp Protein Powder Organic Yogurt (Full-Fat) Yogurt Cheese Raw Cheese from Grass Fed Cows Organic Cottage Cheese Naturally preserved or dried meats Miso, tempeh, tamari or natto Egg protein powder Soaked or sprouted beans and legumes Raw seeds and nuts Raw nut butter Avoid : Non-Organic Dairy Products Processed Cheeses Non-Organic, Commercially Processed Meat Chemically Preserved Or Dried Meats Protein Powders With Artificial Sweeteners

7 Textured Vegetable Proteins Soy Protein Powder Tofu Roasted Seeds And Nuts Roasted Nut Butter Regular Or Canned Beans And Legumes Non-Vegetable Carbohydrates: 1-2 servings per day Wild Rice Brown Or White Rice Sprouted, Organic Quinoa, Amaranth Or Millet Sprouted Legumes (Beans & Lentils) Gluten-Free Oats Organic Full-Fat Yogurt Soaked Legumes (Beans & Lentils) Raw Seeds & Nuts Soaked, Organic Quinoa, Amaranth Or Millet Regular Oats Fresh Milled Kamut Wheat Soaked & Sprouted Wheat Products Non-GMO Corn

8 Avoid : Canned Legumes Any Regular Wheat Products GMO Corn Roasted Seeds & Nuts Fava Beans Soy Beans Soy Nuts Regular Yogurt Cookies Biscotti Scones Crackers Bagels Bread Cereal Fruit 1-2 servings per day Apples Apricots Bananas Berries Cherries Cantaloupe Grapefruit

9 Kiwi Mangoes Nectarines Oranges Papayas Peaches Pears Pineapple Plum Watermelon Lemons Limes Grapes Strawberries Dates Figs Natural Dried Fruit Fruit Juices Avoid : Canned Fruit Fruit in Syrup Fruit Candy Sugar Coated Dried Fruit Packaged Dried Fruit

10 Herbs, Spices & Sweeteners Use When Needed Cinnamon Cloves All-spice Stevia Xylitol Maltitol Turmeric Curry Cumin Fennel Star Anise Garlic Ginger Raw, Pollinated Honey Organic Maple Syrup Natural Fruit Sweeteners Blackstrap Molasses Sucanat Truvia Regular Table Salt Red Pepper

11 Black Pepper Fermented Soy Sauce Apple Cider Vinegar Brewer's Yeast Avoid : Processed Sugar Candy High Fructose Corn Syrup Regular Honey Agave Syrup Aspartame Sucralose Acesulfame MSG For a custom meal plan or nutrition consultation with Ben Greenfield, please visit or click here to contact Ben.

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